The physio ball is also known as the stability ball, core ball or swiss ball. According to Shape Fit, the benefits of using a physio ball include increased core strength, improved balance and coordination and neuromuscular control. They have been used for years in clinical and rehabilitation settings, but have trickled down into functional fitness training in regular health clubs and gyms. Whole workouts can be designed using only a physio ball for weight loss, strength gains and total body toning. Do each of these exercises 12 to 15 times, or until muscular fatigue. Repeat each set up to three times.
Chest
To work your chest on a physio ball, try doing push-ups on them. You can do push-ups with your shins and feet up on the ball, and your hands on the floor. Maintain tight abdominal muscles and execute a push-up. This works your core as you try to keep the ball from rolling.
Back
Back extensions and various fly variations can be performed on a stability ball. Place the ball under your lower abdomen so you're facing the ground, and brace your feet flat against a wall. To do back extensions, lower your chest toward the ball, then extend upward and arch the back. Keep your hands on your head. To do flys, start in the same position and grasp some light dumbbells. Drop your arms down toward the ground so they are on either side of the ball. Extend your arms out to the side and pinch your shoulder blades together to execute a reverse fly.
Abdominals
The most popular abdominal exercise on the physio ball is the crunch, where you place the ball under your lower back with your feet on the floor and perform a crunch. Another effective abdominal exercise is knee tucks. Lie on the floor. Place your feet on the ball and hands on the floor. Engage your abdominal muscles and tuck your knees toward your belly, elevating your hips simultaneously. Hold for one to two seconds then return to starting position. A progression from that is to keep your legs straight and raise your hips higher into the air while keeping your feet on the ball to form a pike position. Do 12 to 15 repetitions or until fatigue.
Legs
The basic wall squat involves placing the ball against a wall and leaning with your lower back against the ball. Squat so that your thighs finish parallel to the floor and feet remain directly under your knees. To progress, try doing this exercise with only one leg on the ground and the other extended straight out in front. To target the hamstrings, lie on your back with the ball under your calves. Lift your hips off the floor and bend your knees so that ball rolls closer to your hips, then straighten legs and extend. Do 12 to 15 repetitions or until fatigue.
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